Fortified Body Gym
This is a modified version of the 3/7 Method. It is a high-volume, metabolically driven training protocol, has that has demonstrated effectiveness in increasing both strength and muscle mass.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Back Squat
4, 5, 6, 7, 8 @ 65 %
A2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
B1
Back Squat
4, 5, 6, 7, 8 @ 65 %
B2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
C1
Back Squat
4, 5, 6, 7, 8 @ 65 %
C2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
D1
Bulgarian Split Squat
3 x 20
D2
Seated Calf Raise
3 x 20
E
Weight Plate Sit Up
4 x 20
A1
Rest
0:15, 0:15, 0:15, 0:15, 3:00
A2
Bench Press
4, 5, 6, 7, 8 @ 65 %
B1
Bench Press
4, 5, 6, 7, 8 @ 67.5 %
B2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
C1
Bench Press
4, 5, 6, 7, 8 @ 67.5 %
C2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
D1
Shoulder Press
3 x 10
D2
Plate Front Raise
3 x 20
E
Leg Throws
4 x 20
A1
Deadlift
4, 5, 6, 7, 8 @ 65 %
A2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
B1
Deadlift
4, 5, 6, 7, 8 @ 65 %
B2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
C1
Deadlift
4, 5, 6, 7, 8 @ 65 %
C2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
D1
Hip Thrust
3 x 10
D2
Calf Raise
3 x 20
E
V-Ups
4 x 20
A1
Rest
0:15, 0:15, 0:15, 0:15, 3:00
A2
Inverted Row
4, 5, 6, 7, 8 @ 65 %
B1
Inverted Row
4, 5, 6, 7, 8 @ 65 %
B2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
C1
Inverted Row
4, 5, 6, 7, 8 @ 65 %
C2
Rest
0:15, 0:15, 0:15, 0:15, 3:00
D1
Lat Pulldown
3 x 10
D2
Barbell Bicep Curl
3 x 10
E
Suitcase + Bottoms Up KB Carry
4 x 20
